What supplements to use after a long break from gym exercise?

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Are you about to return to training and wondering what diet to use? These supplements will help you get back in shape quickly!

We stop training for many reasons. The most common are health issues or simply time. The figure you’ve developed so far starts to fade, and you feel it’s the last time to return to the gym. But as everyone knows – training is only part of success. The second (and perhaps overriding) is what you eat.


Basically, it doesn’t matter much in what form you consume protein. There are many types of this macronutrient: powder, (protein) bars, shakes, but also natural foods. As you probably know, protein is the basis on which your muscles are built. It’s worth remembering that an inadequate amount of it when you return to the gym can lead to muscle catabolism. Then no matter how much you squeeze out of yourself lifting weights, your biceps circumference will stagnate. In the worst cases, it may even drop. 

This is why it is so important to provide adequate protein. It is accepted that it is best to consume about 20-50 grams immediately after a workout (a good idea would be to use bars that have precisely calculated macronutrients). 

Individually, you need to determine what goal you want to achieve and adjust your protein requirements accordingly. It is assumed that in proportion you should provide at least: 1 gram of protein per kilogram of body weight. The maximum limit, on the other hand, is two or three doses of the supplement per day. If you would like to take more, go for natural products only anymore. In this case, a good idea would be chicken breast – in various configurations. You don’t have to eat dry, poorly prepared. Experiment in the kitchen! 


Thanks to keratin, your muscles will gain sufficient volume faster. It will also directly increase strength, so your performance in the gym will definitely improve. In case you are one of those people who return to training to get sculpted, we recommend standard monohydrate. If, on the other hand, you were among those who are building mass, a better choice would be a newer version of creatine – HCL, for example.

In addition, you can obtain keratin from meat: beef, pork, fish and poultry. However, in order to ensure you get enough, you would have to eat about a kilogram of this ingredient per day. This, on the other hand, is not so advisable, so the supplement version is recommended, although it would be good to supplement it with just natural products. 


Amino acids serve as one of the best bases for gaining muscle mass. Therefore, reach for EAA, as its synthesis will significantly improve muscle work and anabolism. Alternatively, you can also reach for BCAAs, which provide both support and muscle protection.

main photo: unsplash.com/Jellybee

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